Wednesday 04-30-08 Happy Birthday Patrick "38" 38 Thrusters 75 lbs. 38 Sumo High Pulls 75 lbs. 38 Push Ups 38 Knees 2 Elbows 38 Push Press 75 lbs. 38 Box Jumps Comments Perry going heavy on front squats while kristin is deadlifting. Tuesday 04-29-08 5 Push Ups 20 Squats Every minute on the minute for 25 Minutes. Comments Pat and Isreal squaring off after weight in's. Congrats to Pat on the victory. Monday 04-28-08 Back squat 20 Pull-up 15 DB Push press 20 Sit-up 15 4 rounds. Comments Amber's first workout of the day... Saturday 04-26-08 Pwr clean/Push press/Front squat x 10 30 Double-unders 2 x 40 yd. resisted sprints 4 Rounds (2 minute rest) 5 rounds of weighted push-up/pull-up x 10 Comments Kingsley and the crew gettin' it done. Friday 04-25-08 Run 400 m Lunge/DB press Pull-ups 21.15.9 Press the DB's from the bottom position of the lunge. Comments Christine training like a champion. Thursday 04-24-08 Sprint 100yds 20 Burpees Sprint 100yds. 20 Box Jumps Sprint 100yds. 20 Push Ups Sprint 100Yds 20 Sum High Pulls Rest 1 min repeat for a total of 3 rounds. Comments Today please be on Hwy 55 in Apex (by Apex Funeral Home) with a flag in hand at 10am. Lance Our Hero will be coming home. Here are the Wake/Funeral Arrangements: The family will receive friends 5:00 pm to 9:00 pm Friday, April 25, 2008 at Apex Funeral Home, 550 W. Williams St. (Hwy 55), Apex. Funeral services will be held at 12:00 noon Saturday, April 26, 2008 at Olive Chapel Baptist Church. Burial will follow in the church cemetery with Military Honors. Thank You to everyone on behalf of the family. Lance will be missed truely, but his memory will live on in each of us forever. Wednesday 04-23-08 Row 500M 9 Overhead Squats 95 lbs. 15 KB Swings 55 lbs. 21 Sit ups 4 Rounds Comments Happy birthday Jesse. The big 35!!! Tuesday 04-22-08 3 Clean Pulls 3 Cleans 7 Sets Complete the pulls and the full cleans back to back. Record highest weight used. Comments It is with great sadness that I am informing you that one of our own, Lance Eakes died in Combat. Lance was a huge part of our Muay Thai program and just a great guy to have around the gym. He will be missed. On Saturday April 26th we will honor Lance with the Fight of the night award be given in his honor to the best fight of the night. Our condolences go out to all of his family and friends. Monday 04-21-08 OVH Lunges 45 lbs. Wall Balls 20 lbs. Pull Ups Sit ups 21-15-9 Comments Alan, Ben, Mason and Jay doing 1 arm swings. Saturday 04-19-08 Run 400M 50 KB Swings Rt. Arm 50 KB Swings Lt. Arm Run 400M 50 KB Snatches Rt. Arm 50 KB Snatches Lt. Arm Run 400M 50 Clean and Press Rt. Arm 50 Clean and Press Lt. Arm Run 400M 50 Kb Swings using both arms Comments Marques relaxing after a workout. Friday 04-18-08 15 Sprints 100yds. Rest 2 minutes Run 1 mile. Record the mile time: Comments Congratulations to Jason Palacious on his win last weekend at CQC in the Cage. Jason an IFL fighter out of Team-ROC Fayetteville. Thursday 04-17-08 Run 400M 20 Push Ups 20 Squats 8 Rounds: Comments Anne dishing out some punishment. Wednesday 04-16-08 Military Press Push Press Push Jerk Using the same weight complete all 3 movements. Go up each set record highest weight used. Even if you fail at one movement ie. Military press, try the push press and Push Jerk. Record at what weight you topped out for all 3. Comments Nic trying to show his softer side. Tuesday 04-15-08 Run 400M 21 Thrusters 75 lbs. 15 Sumo High Pulls 75 lbs. 9 Box Jumps 24" 4 rounds for time. Compare to 3-26-08 Comments The evening group playing outside. Monday 04-14-08 30 Wall balls 20 Box jumps 10 Burpees 4 rounds for time. Comments Brandon wins again!!!. Saturday 04-12-08 "Deck of Card" Push-press Push-ups squats knees 2 elbows Run 400 Shuffle a deck of cards. As you turn them over, the suite represents the exercise to be performed; the number indicates # of reps. Jacks are 11, Queens are 12 and Kings are 13. Comments Good luck to Brandon on his fight in Fayetteville tonight. Friday 04-11-08 Run 200M 7 Sumo High Pulls 7 KB Swings 7 Push Ups 7 Rounds for time: Comments Backs in action. Thursday 04-10-08 "Kelly" Run 400M 30 Box Jumps 24" 30 Wall Balls20lbs. 5 Rounds for time: Comments Ben practicing his expressions. Wednesday 04-9-08 Back Squat 10-8-6-5-5-5-5-5 Comments Amber working on her self defense with Amber. Be sure to check out her next self defense seminar coming soon. Tuesday 04-8-08 Run 400M 21 Push Ups. 15 Pull Ups. 4 Rounds for time: Comments Happy Birthday RENEE!!!. Monday 04-7-08 Row 500M 21 Thrusters 95 lbs. 21 Box Steps 95 lbs. 5 Burpees Row 300M 15 Thrusters 15 Box Steps 5 Burpees Row 200M 9 Thrusters 9 Box Steps 5 Burpees Comments Collecting the gold. Saturday 04-5-08 Run 400 m Power clean 135 lbs. x 15 Row 300 m Push Press 135 lbs. x 15 3 rounds for time. Comments Amazing...another baby knows how to deep squat. (Parker Davidson 11 mos.) Friday 04-4-08 Row 250M Sit-Ups Burpees Pull Ups 20lbs. Med Ball Cleans 18-15-12-9-6 Comments Travis getting good extension with his KB snatch. Thursday 04-3-08 In 10 minutes see how many Kettlebell swings and Kettlebell snatches you can complete. Your choice when to switch movements. Comments Doug about to lock up at the Pan Jiu-Jitsu Championships. 1st place!!! Wednesday 04-2-08 "Grappling Circuit" Bent Over Rows Upright Rows Military Press Good Morning Split Squat R Split Squat L Thruster RDL (Stiff Leg Deadlift) 6 sets of 10 reps each. 1 min rest between sets. Comments Katie flipping the tire. Tuesday 04-1-08 Overhead Squat 5-5-5-3-3-3-1-1-1 Comments The CFNC team at the Pan Jiu-Jitsu Championships.